Based on the principles of Herbert Shelton, which is based on the principle of compatibility of different foods at one meal. The diet suits people very well than excess weight very large, as it helps restore metabolism and gently gradually lose weight. With this diet, you won’t be able to lose 5 kilograms in 3 days, and this is worth taking into account. But the achieved results can be maintained for a long time. During these 90 days, the body will rebuild itself and begin to function more coherently and balancedly.
- Squirrels- the structural basis of cells and tissues. The body is 1/5 protein. Proteins enter the body with food and cannot be stored in reserve. They are sources of essential amino acids. Products containing proteins include different kinds meat, cottage cheese, fish, beans, nuts, beans, peas, beans, soy. Daily requirement body in proteins - 80-100 grams per day.
- Fats- during oxidation and combustion, they are suppliers of energy and are deposited in fat depots. Vitamins come with fats. Animal fats - beef, pork, lamb, fish, etc. Vegetable - sunflower, corn, olive oils, nuts. Fat requirement is 80-100 grams per day.
- Carbohydrates- main energy suppliers. They are the onesA not meat (!) provide the body with strength and energy. Mainly found in flour, bread, sugar, starch, potatoes, fruits, cereals, pasta. Carbohydrate consumption per day is 400-500 grams. Group B is contained in such products!
Enzymes released to break down simultaneously ingested proteins, carbohydrates and fats prevent the rapid and high-quality absorption of food. Digestion of proteins requires an acidic environment, while carbohydrates require an alkaline environment. The processes of fermentation and decay intensify, intoxication of the body occurs, and health worsens. Dairy products cannot be combined with anything at all, so they should be consumed as a separate meal.
Diet 90 days separate power supply implies a 4-day cycle, and on each day a certain group of products is consumed:
- protein
- carbohydrate
- starchy
- vitamin
The twenty-ninth day is fasting. A fasting day must follow a vitamin day. On a fasting day, you can drink clean water; eating is not allowed. Over the entire period it turns out to be three fasting days.
Diet 90 days - menu by product category
- Protein days- food prepared from various types of meat, fish, cottage cheese, dairy products, eggs is used. All kinds of vegetables are consumed, except potatoes.
- Carbohydrate days- various flour products are possible. They must be fresh and do not contain eggs, milk, or yeast. These are pasta, pancakes, flatbreads, pita bread. Cereals - pearl barley, barley, buckwheat, corn and others. Vegetables, spices, and seasonings are allowed. Sweets are allowed in small quantities - chocolate, ice cream, cookies.
- Starchy days- legumes are used - beans, lentils, soybeans, beans, peas. Cereals - millet, rice, wheat, oatmeal and others. Various vegetables, including potatoes, a piece of grain bread.
- Vitamin days- use fruit and vegetable juices, preferably natural ones. Fresh vegetables, dried fruits, fruits. A variety of nuts and seeds.
Diet 90 days of separate meals - rules
- Lunch and dinner - between 12 and 20 pm. The bulk of the food is consumed at lunch. The evening portion is reduced by half. The lowest calorie content comes at breakfast. You should drink at least two liters of water per day.
- Salads can be seasoned with vegetable oil
- Cook food only by steaming or stewing
- Reduce or eliminate salt
- You can use spices and fresh herbs
- To achieve radical weight loss and achieve the desired results, it is necessary to maintain a balance between the energy coming from food and its expenditure. Regular excess of 200 calories per day increases the amount of stored fat by 10-20 grams. In any case, physical activity will not be superfluous. They not only promote weight loss, but help maintain the necessary shape. On average, you can lose 7-8 kg in a month, and over the entire period dietary nutrition weight decreases by 20-25 kilograms. Getting out of a three-month diet is not difficult. You can safely return to your previous diet. A rational, balanced diet during the post-diet period will help further consolidate the results obtained. The subsequent dietary course can only be used if after three months. The duration of the diet in this case is reduced to 15 days.
- If possible, avoid products containing artificial ones, and completely eliminate them.
- Your 4-day diet should contain, - and
- Daily recommended physical exercise, playing sports or doing .
- Periodic visits to a bathhouse or steam room will also help detoxify the body and lose weight.
Diet 90 days of separate meals reviews
The diet of 90 days of separate nutrition is well balanced, taking into account the intake of necessary nutrients .If you follow the rules prescribed by the diet, your weight loss will be from 5 to 20 kg (!). Main difficulties related to dieting according to reviews from those losing weight:
- A long period of dieting causes psychological discomfort for some.
- Within 3 months, in any case, there will be birthdays, holidays, feasts, etc.
- All this time you have to abstain from some of your favorite foods.
- There are several reviews that write about the feeling of hunger that comes quickly after eating, which is difficult to cope with. This problem, according to nutritionists, is due to the fact that eating incompatible foods at one time leads to their very slow digestion, the food sits like a brick in the stomach for hours and a person develops a false feeling of satiety.
The majority of those who tried the 90-day diet not only felt significantly better, but also improved their health, became more cheerful and energetic!
There is such a pattern: the more often a person goes on diets, the more difficult it becomes to lose weight. The reason lies in their short duration and unbalanced menu. That's why Lately A diet of separate meals for 90 days has become relevant. It differs in that it allows you to quickly get rid of excess weight and improve your metabolism.
What You Should Know Before You Start The 90 Day Diet
If a person is tired of numerous weight loss and strict food restrictions, and has more than 20 kg of excess weight, then this diet is ideal for him.
Pros:
- Getting rid of extra pounds
- Normalization of metabolism and its acceleration
- Improved overall well-being
- Cleansing the body of toxins
- Stable weight after graduation
The weight lost on separate meals will not come back, and this is the main desire of most people who are losing weight. Over time, a person gets used to the system and no longer wants to eat complex combinations of foods.
Minuses:
- Specific taste of food
- At first, you may feel hungry due to unusual food combinations
- The need to follow a diet
These shortcomings are short-term in nature, and after a few weeks a person gets used to separate meals. There are practically no contraindications to the 90-day diet, but it is still better to consult a doctor. If a person has the desire, willpower and desire to lose weight, then this system is for him.
Where to start with separate meals
You definitely need to start with a clear decision. It is necessary to analyze your capabilities and upcoming events. You should not start this path if you have a vacation trip ahead of you or a series of holidays is coming.
You need to set a goal and focus only on a positive result
Once the decision is made, you should carefully study the information about the nutrition system, food compatibility and menu options. At this stage, you can choose the dishes you like, write them out and store them in an accessible place. You should definitely keep a food diary. It will be especially useful at first, when there is a desire to eat something forbidden. The thought that a sin will have to be written down stops many. In addition, the diary makes it easier to analyze mistakes and find errors.
If a person is afraid that he will not be able to get involved in the system, then he can start the diet gradually and spend 2-3 separate days a week. When you gain confidence in your abilities and the unusual combination of foods becomes more familiar, you can move on to the diet itself.
Before the first day of the diet, you need to prepare food and once again familiarize yourself with the features of the nutrition system. If a person is busy, then you can prepare breakfast and lunch in the evening. On the first day, you should weigh yourself in the morning and measure your body parameters with a centimeter tape. Then weigh yourself once a week and record the results in a food diary. There are people who try not to weigh themselves until the end of the system. This approach is not entirely correct: plumb lines will lift your spirits and stimulate you to further your journey.
Rules for creating a menu for a separate meals diet for 90 days
- Eat only if you feel hungry.
- You should not mix many foods at one meal, even if they are combined with each other according to the system.
- Do not drink water 10 minutes before meals and 30 minutes after it.
- Give preference simple products And seasonal vegetables, fruits.
- Limit salt intake. Replace it with spices and herbs as much as possible.
- Observe temperature regime dishes. They should not be hot or cold.
The diet consists of alternating days. You need to start with a protein day. After 28 days, a water day is made (there will be a total of 3 days when you can only drink water). The next cycle begins again with a protein day.
- Protein. The diet consists only of protein products. You can supplement them with vegetables that do not contain starch. Lunch may consist of broth with a small piece of dark or bran (grain) bread. This day is the easiest to bear, the food is filling, there is a lot of variety. If milk is intolerant, it is replaced with meat or fish.
- Starch. The basis of the menu for such a day consists of products containing starch: potatoes, cereals, beans and bread. The day is also quite filling. A large assortment porridge and vegetable dishes. For lunch, you can also eat vegetable broths with a small piece of bread or crackers.
- Carbohydrate. The diet consists of sweet desserts, chocolate, pastries, pasta and vegetables. This day brings great pleasure to those with a sweet tooth. It is important that ready-made dishes do not contain proteins, such as eggs. When creating a menu, you can focus on recipes for dishes intended for Lent.
- Vitamin. During the day you can eat any fruits and seeds. Meals can also be replaced with natural juices. This day is more difficult to bear than the previous ones and you may periodically feel hungry. The consolation is that it only happens once every 4 days.
When creating a menu, it is important not to confuse the products and carefully study the composition of ready-made dishes. As a rule, such dishes contain few ingredients. Exceptions are fruit and vegetable salads. Therefore, although you will need to prepare your own food separately, it will not take much time.
When choosing a cooking method, you should use frying as little as possible and give preference to boiling (in water or steam) and baking. To diversify your vitamin days, you can also steam fruits, prepare purees and fruit soups.
Sample menu for every day
The menu can be created individually, taking into account your taste preferences. But at first, it is better to use ready-made templates in order to quickly understand the system and not accidentally confuse anything. Below are different options for breakfast, lunch and dinner on certain days. Breakfast on all days consists of fruits or juices.
Monday: Protein day
- Breakfast: 2 apples
- Lunch: a portion of broth and a slice of grain bread, a piece of boiled meat and a cucumber salad
- Dinner: seafood in cream with herbs
Advice: Despite the permission of any protein products, it is better not to eat those that have a high fat content. Extra calories aren't good for anyone.
Tuesday: Starchy day
- Breakfast: 2 peaches
- Dinner: pea mash, a slice of bread and vegetable broth.
- Dinner: potato pancakes (pancakes)
Advice: At lunch it is better to eat full portions, but for dinner it is better to limit 200-300g of food. Fresh salads you can fill 5 grams. vegetable oil and lemon juice. It is better to exclude salt
Wednesday: Carbohydrate day
- Breakfast: orange juice
- Lunch: pasta with tomato sauce
- Dinner: eggless pancakes with cardamom, 3 cubes of dark chocolate
Advice: carbohydrates are very high in calories, so these days it would be a good idea to arm yourself with a calculator and check the energy value of the menu
Thursday: Vitamin (fruit) day
- Breakfast: 2 pears
- Lunch: fruit salad with nuts
- Dinner: mix of seeds and dried fruits
Advice: If you feel very hungry on a fruit day, you need to drink more warm liquid. Unsweetened compote or tea will do
Friday: Protein Day
- Breakfast: a glass of apple juice
- Lunch: omelet with cheese, fresh cucumber
- Dinner: salmon baked in foil and tomato salad
Advice: on a protein day, do not mix dairy and meat products
Saturday: Starchy day
- Breakfast: 5 plums
- Lunch: stewed vegetable stew with herbs
- Dinner: Turmeric rice and fresh herbs
Advice: if you want fried foods, then it is better to cook them in a non-stick frying pan, lightly greased with vegetable oil
Sunday: Carbohydrate day
- Breakfast: a glass of peach juice
- Lunch: pizza with tomatoes and cheese
- Dinner: spaghetti with tomato sauce
Advice: season pasta only with tomato sauces
Recipes for every day
Eggless pancakes with cardamom
- Flour 1.5 cups
- Water 2 glasses
- Vegetable oil 30 gr.
- Salt, sugar to taste
- Cardamom
- A pinch of soda
Dissolve salt, sugar, soda in water. Gradually add flour, stirring with a whisk so that no lumps form. Add vegetable oil and cardamom. Fry in a frying pan with a thick bottom. The pancakes are dense, reminiscent of thin lavash. Pairs perfectly with salty and sweet sauces.
Pizza with tomatoes and cheese
Dough: 
- Flour 1.5 cups
- Water 0.5 cups
- Baking powder 0.5 teaspoon
- Vegetable oil - spoon
- Salt to taste
Filling:
- 2 tomatoes
- Hard cheese 50 gr.
- Spices, salt
Knead the elastic dough from the above products. You may need a little more or less flour, it all depends on its moisture content. Let the dough rest for 10 minutes. At this time, cut the tomatoes into slices and grate the cheese. Roll out the dough into a layer, grease it with vegetable oil on top and lay out the tomatoes, sprinkle with spices. And on top with cheese. Bake at 200 degrees for 15 minutes.
Seafood in cream with herbs
Rinse the seafood, place in a saucepan and pour in cream. Simmer for 8 minutes, then add salt, after 2 minutes add chopped herbs, turn off and let it brew.
Baked salmon in foil
Mix mustard with salt and spices, rub the steaks and let marinate for half an hour. Wrap in foil and bake in an oven preheated to 220 degrees for 25 minutes.
Stewed vegetable stew
Peel and chop the vegetables. Place in a saucepan or cauldron, greased with oil, add 100 g. water and simmer until half cooked, then add salt and tomato paste. Cover with a lid and simmer for another 15 minutes.
Omelet with cheese
Mix eggs with grated cheese and spices, pour into a heated and greased frying pan. Stirring constantly, bring to readiness.
Fruit salad with nuts
Wash the fruits, peel and cut into cubes, add yogurt and sprinkle chopped nuts on top.
Rice with turmeric
Boil the rice in salted water and drain it. Grease a frying pan with oil, mix rice with turmeric and fry. Learn more about the properties of turmeric.
Baked apples with cinnamon
Cut the apples in half, cut out the middle and sprinkle cinnamon on top. Bake in the oven at 200 degrees for 10 minutes.
Eggplant with garlic and carrots
Grate the carrots on a Korean grater, sprinkle chopped garlic, salt and spices on top. Set aside. Cut the eggplant into strips and quickly fry in a greased frying pan. Place hot on top of carrots. Let stand until completely cooled and only then stir.
Women's results before and after the diet
The results of the diet are impressive; In just 3 months you can change beyond recognition. Often, after 90 days, a person gets used to the combination of foods, and the weight continues to decrease. This is the main difference between the system and short-term and harmful diets.
Anna is 27 years old. I lost 19kg. Before: 70 kg, after: 51.
Tatyana is 41 years old. In 90 days I got rid of 16 kg.
Alina, 31 years old. I lost 14 kg. The system's metabolism was disrupted. I couldn’t even lose 5 kg on short-term diets. Up to: 67 kg. After: 53.
Maria is 36 years old. I lost 20 kg. Up to: 84 kg. After: 64 kg.
As you can see, the results are impressive. The diet menu is very varied. It contains very tasty and hearty dishes. Here are just a few example recipes. With the right approach, a 90-day diet will help you get rid of 10-25 kg of excess weight without stress on the body, bad mood and a poor diet.
One of the most balanced diets today is 90 days of separate meals, which is recommended by doctors, nutritionists and fitness instructors. Despite the long period, she does not allow debilitating attacks of hunger, because on certain days she allows her to eat both flour and sweets. Formation of correct eating habits and stable results are its two main advantages that attract more and more people.
The essence
The diet appeared in the early 2000s. Slovenian journalists Mojca Polanšek and Breda Hobat wrote gastronomic reviews for various magazines. Having become professionals in this, they independently developed a program for effective and lasting weight loss. The main ideas are outlined in their book “90 Days of Separate Eating.” It presents the theoretical foundations practical advice and recipes - both everyday and for holidays.
The authors themselves promise results of minus 25 kg without discomfort and significant restrictions. Rare reviews confirm this - for the most part, women share their experience that in 90 days they can lose weight by 7-10 kg. For some, this bar turns out to be unattainable. This parameter depends on the individual characteristics of the organism and the strictness of compliance with all rules. Still, not everyone can withstand 3 months.
The essence of the system is its cyclical nature: 1 cycle includes 4 days, changing the sequence of which is strictly prohibited.
Alternation is based on the principle of separate nutrition:
- Protein day (main products - dairy, meat, fish).
- Starch (legumes, cereals).
- Carbohydrate (flour products, grains, vegetables).
- Vitamin (fruits, vegetables).
After 7 diet cycles (on the 29th day) it settles.
Weight loss occurs by accelerating metabolism, improving digestion, and getting rid of fermentation and putrefaction processes in the stomach. The menu is designed in such a way that during the day you will eat only 1 group of products that are ideally combined with each other.
Contraindications
You cannot take advantage of the benefits of losing weight on a 90-day diet if you have the following contraindications:
- gastrointestinal diseases;
- cardiovascular pathologies;
- chronic diseases;
- pregnancy;
- lactation;
- childhood.
Considering the duration and the separate feeding system, it is recommended to first consult a doctor.
Basic Rules
Universal
Every morning (except fasting days) you need to drink a glass of vinegar-honey drink. Recipe: dissolve in 200 ml warm mineral water 10 ml and .
Breakfast is always the same: any 2 identical fruits. Next, the diet is formed in accordance with alternating days of separate meals. Lunch should be no earlier than 12.00 noon, dinner no later than 20.00. Dinner should be organized 3 hours after lunch, on a vitamin day - after 2, on a protein day - after 4. It should be half the size of the lunch portion.
Snacks between main meals made from fruits (preferably oranges or apples) are allowed, but only if there is no strength to cope with the approaching hunger.
Daily norm clean water calculated individually: 30 ml - for each kg of weight. You can reduce its amount by 1-2 glasses only on a starchy day. The daily calorie intake is from 1,200 to 1,500.
Dishes can be boiled, baked, stewed. Replace frying with a grill.
Regular physical activity is a must. Minimum - 2 hours of intensive training per week. And it doesn’t matter what exactly it will be: training in the gym, dancing, Pilates, or swimming - choose what you like. Every day you need to walk for at least half an hour.
You can repeat the diet after 3 months. To further maintain the achieved results, it is recommended to arrange a similar diet every six months, but only in a mini format, for only 15 days.
Take control measurements of your parameters before the diet. Repeat them once a week, write them down.
For a protein day
- You cannot mix different types of products at one time: meat and fish, eggs and fish, meat and cottage cheese, eggs and kefir, etc.
- Liquid meals can be consumed only after solid food.
- Bread - exclusively for lunch and only 1 piece.
- Cubes and ready-made concentrates cannot be used to prepare soups and broths. An alternative to them is seasonings and spices.
- A protein day should include training.
From a calorie point of view, the most dangerous is a carbohydrate day, since it allows you to include flour and sweet foods in the menu, which you can get carried away with. So be sure to count your calories.
Product Lists
Lists of permitted products are compiled by day in accordance with separate meals.
For a protein day:
- greenery;
- chicken bouillon ( daily norm- 300 ml);
- seafood;
- lean fish;
- lean meat: beef, pork tenderloin without fat, rabbit, chicken, turkey;
- low-fat dairy products without dyes and flavors;
- vegetables (potatoes are not allowed);
- whole grain bread;
- eggs.
For starch:
- legumes;
- all vegetables (potatoes too);
- greenery;
- cereals: Brown rice, pearl barley, oatmeal, buckwheat;
- vegetable broth (daily requirement - 300 ml);
- whole grain bread.
For carbohydrate:
- baked goods, but prepared without yeast, eggs, milk;
- bitter chocolate;
- grains: buckwheat, millet, egg;
- flour products;
- vegetables (potatoes too);
- sauces.
For vitamin:
- vegetables;
- nuts;
- seeds;
- juices;
- dried fruits;
- fruits.
Prohibited foods for all 90 days include salt (if possible), sugar (on a carbohydrate day you can replace it with a sweetener or sweetener), alcohol, fatty and fried foods.
Advantages and disadvantages
The separate nutrition system, which underlies the 90-day diet, is the best option for losing weight. It has much more advantages than disadvantages.
Advantages:
- lasting results for a long time: you don’t have to be afraid that the lost kilograms will return within a week, as happens after regular diets;
- no discomfort;
- minimal restrictions on food: the diet includes a wide variety of foods, including sweets and flour products;
- effective: most of those losing weight who reached the end lost weight from 5 to 25 kg;
- the diet is so balanced and rational that on its basis you can develop a daily menu of healthy separate meals and always stick to it;
- in 90 days new eating habits are developed and consolidated;
- the dishes are easily adapted for adult family members, so if there are no children yet, you can offer this food system to everyone in the family;
- many dishes are listed on the menus of cafes and restaurants, so there is no need to cancel holidays and meetings with friends;
- the body receives all the necessary nutrients, does not feel the threat of starvation, which means that it will not store fats in reserve;
- On vitamin day you don’t need to prepare anything.
Flaws:
- long course - as much as 90 days;
- frequent breakdowns because of this;
- presence of contraindications.
Sample menu
To create a menu for every day, use special tables with several options.
Options for a protein day
Options for a starchy day
Options for Carbohydrate Day
Options for a vitamin day
If you need to describe the menu by day in more detail, look at the recipes below.
Recipes
If you are serious about achieving weight loss with the help of a 90-day diet, it is better to purchase the original book by its developers, since it comes with recipes selected specifically for separate meals.
Protein dishes
Oriental chicken broth
Ingredients:
- 300 g chicken breast;
- 50 grams of green onions;
- 2 celery roots;
- soy sauce;
- pepper.
Preparation:
- Wash, peel and finely chop the vegetables.
- Boil chicken broth.
- 5 minutes before the end of cooking, add onion and celery.
- Spice up.
- Season generously with soy sauce.
Fish with mustard-spicy sauce
Ingredients:
- 1/4 ;
- 500 grams of fish fillet (for this recipe it is better to take cod);
- 1 carrot;
- 10 ml mustard;
- 1 parsnip root;
- any greens;
- 1 parsley root;
- 15 ml natural olive oil;
- pepper.
Preparation:
- Cut the roots into cubes.
- Cut the fillet into portions and place in a pot.
- Add vegetables.
- Season with oil and pepper.
- Simmer in the oven for 30 minutes at 160°C.
- Dilute the mustard fish broth, add to the pot.
- Place the pot back into the oven, but turn it off.
- After 5 minutes, remove, add bay leaf, sprinkle with lemon juice.
- In 10 minutes Bay leaf take out, sprinkle the dish with herbs, serve.
Marinated fish
Ingredients:
- 800 g fish fillet;
- 50 ml olive oil;
- pepper to taste;
For the marinade:
- 500 ml fish broth;
- 4 onions;
- 100 ml of a weak solution of citric acid;
- bay leaf, pepper (peas), cloves.
Preparation:
- Cut the fillet into portions, pepper, place on a baking sheet with butter.
- Place in a slightly preheated oven for 7-10 minutes.
- Mix the broth citric acid, bay leaf, pepper, cloves. Boil for 5 minutes.
- Add onion, cut into slices, dip into the marinade, mix thoroughly, boil, remove from heat.
- Pour the marinade over the fillet and simmer for 10 minutes.
- Place on a nice plate and leave in the refrigerator for 6 hours.
Fish baked with mushrooms
Ingredients:
- 800 g fish fillet;
- 50 ml natural;
- 6 champignons;
- 200 ml sauce;
- pepper.
Preparation:
- Cut the fillet into portions, place in a frying pan with oil and pepper.
- Lightly simmer the mushrooms until half cooked, cut into quarters and arrange nicely around the fish.
- Pour over the sauce.
- Bake until golden brown.
Starchy dishes
Beet beans
Ingredients:
- 500 grams of beans;
- 250 gr;
- 2 onions;
- 50 ml olive oil;
- bay leaf, pepper.
Preparation:
- Boil the beans and drain in a colander.
- Boil the beets, cut into cubes, soak for 10 minutes in cucumber brine, drain the liquid.
- Chop the onion and sauté.
- Mix beans with beets.
- Place onions on top.
- Pepper, add bay leaf.
- Serve warm.
Tomato puree soup
Ingredients:
- 5 tomatoes;
- 2 carrots;
- 100 grams of rice;
- 2 onions;
- 50 ml olive oil;
- 3 cloves of garlic;
- liter of vegetable broth.
Preparation:
- Lightly brown the chopped onion in oil.
- Add tomatoes, cut into pieces.
- Simmer in a covered pan for 20 minutes.
- Add sautéed carrots.
- Add rice.
- Pour in broth.
- Cook for another 20 minutes.
- Beat with a blender or mixer.
- Add chopped garlic.
- Bring to a boil, stirring constantly.
Baked vegetables
Ingredients:
- 3 potatoes;
- 1 carrot;
- 1 zucchini;
- 3 tomatoes;
- 3 cauliflower inflorescences;
- 3 cloves of garlic;
- rosemary, pepper to taste;
- 10 grams of seeds;
- 10 ml natural olive oil;
- 50 ml water.
Preparation:
- Cut boiled potatoes, zucchini, and tomatoes into slices.
- Arrange the vegetables in a heatproof bowl, adding cabbage florets and carrots, cut into small circles.
- Prepare a mixture: chopped garlic, rosemary, pepper, sesame seeds, oil and water. Pour it over the vegetables.
- Bake in the oven at 180°C for 25 minutes.
Potatoes with lettuce
Ingredients:
- 5 potatoes;
- 1 head of lettuce;
- 1 onion;
- 15 ml olive oil;
- one and a half liters of water;
- 2 cloves of garlic.
Preparation:
- Cut the potatoes into quarters and boil.
- Cut lettuce leaves into noodles.
- Saute chopped onion in olive oil, add water, stir in salad.
- Simmer for 10 minutes.
- Add chopped garlic.
- Pour sauce over potatoes.
Carbohydrate dishes
Oatmeal cutlets
Ingredients:
- 350 gr;
- 1 carrot;
- bulb;
- 30 ml natural olive oil;
- spices to taste.
Preparation:
- Soak oatmeal in cold water for 6 hours.
- Make minced meat from swollen oatmeal.
- Sauté carrots and onions in oil and also turn into minced meat.
- Add spices, mix.
- Dilute the minced meat to the consistency of sour cream, pour it with a spoon into a frying pan with oil.
- Fry.
Stuffed tomatoes
Ingredients:
- 3 tomatoes;
- 10 grams of oatmeal;
- pepper to taste;
- a bunch of parsley;
- bunch of basil;
- 1/2 lemon.
Preparation:
- Soak oat flakes in water for 15 minutes and squeeze them out.
- Wash the tomatoes, cut off the cap, remove the core. Mix the pulp with the flakes and pepper.
- Add parsley and basil, sprinkle with lemon juice.
- Stuff tomatoes with vegetable mixture.
- Cover with tomato caps.
- Keep in the refrigerator for an hour.
- Bake in a fireproof dish for 15 minutes at 180°C.
Pasta with sauce
Ingredients:
- 120 g pasta;
- 50 ml tomato paste;
- garlic clove;
- bulb;
- pepper to taste;
- basil stalk.
Preparation:
- Sauté chopped onion.
- Add chopped garlic, tomato paste, stir and pepper.
- Simmer for 5 minutes.
- Pour the resulting sauce over the boiled pasta.
- Before serving, garnish with basil.
Pasta with asparagus
Ingredients:
- 120 g pasta;
- a couple of basil stems;
- a bunch of asparagus and parsley;
- lemon;
- 2 cloves of garlic;
- 20 ml soy sauce;
- 20 ml olive oil.
Preparation:
- Finely chop the asparagus and boil for 5 minutes.
- Drain the water.
- Chop the remaining ingredients, add oil, lemon juice, and sauce.
- When everything is soaked, add pasta and asparagus.
Vitamin dishes
Fruit salad
- Cut papaya, banana, orange into cubes.
- Place layers on the bottom of the salad bowl.
- Sprinkle with concentrated lemon juice.
Fruit "rook"
- Cut the watermelon in half.
- Scoop out the pulp with a spoon, add berries, sliced banana, and a handful of raisins.
- Mix well.
- Spread the mixture into the free half of the watermelon.
- Place in the refrigerator for an hour.
- Before serving, garnish with pomegranate seeds.
Hot salad
- Remove the pits from peaches, nectarines and plums (2 pieces each).
- Grind the pulp.
- Place a little vanilla and fruit into the pan.
- Simmer for 5 minutes.
- Sprinkle with almond flakes.
- Eat it hot.
Exit
You need to exit the diet gradually:
- breakfast, meal schedule and ideas for separate meals can be left;
- increase portion sizes daily to normal by 50 grams;
- Include prohibited foods in the diet in small portions, no more than 1 per day.
If after a diet of 90 days of separate nutrition you return to the previous eating habits, this can provoke a gain of kilograms lost through such efforts. There is no need to perceive this weight loss program as a temporary limitation - this is truly a transitional stage to a very useful system proper nutrition. This way you can maintain beauty and slimness for a long time.
A diet that includes 90 days of separate meals will help you get rid of those hated kilograms completely and irrevocably. Compared to other methods of losing weight, it is quite lengthy, but is distinguished by the large number and variety of products present on the menu. Thanks to this, the body is not deprived of nutrients, so additional intake of vitamins and minerals is not necessary. This diet will speed up your metabolism, and excess weight will go away for a long time.
WEIGHT LOSS STORIES OF STARS!
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- Day 1 – protein (meat, fish);
- 2nd day – starches (legumes, cereals);
- Day 3 – carbohydrates (baked goods, cereals);
- Day 4 – vitamins (nuts, dried fruits).
- 1. Every 7 cycles (that is, on the 29th day) you need to arrange a fasting day. At this time, you are allowed to drink only water; there is no food to speak of. There are three such days in total during the course.
- 2. It is not recommended to starve and set strict limits on food.
- 3. Weight should not come off suddenly. The gradual and smooth result will last for a longer period.
- 4. The first meal should be before 12 noon, the last - before 20 pm. Lunch - after 12 noon.
- 5. The main part of the diet is for lunch, dinner consists of half the lunch portion.
- 6. After finishing the diet, you need to take a break for 90 days, then you can again resort to a separate nutrition system.
- 7. For maximum effect, you need to exercise several times a week.
- 1. You should only consume the specified foods that are compatible with each other.
- 2. When you feel hungry, you can snack on an orange or an apple.
- 3. It is necessary to drink a sufficient amount of water: 30 ml per 1 kg of weight. Coffee and tea are allowed without sugar. Another liquid (juice, fresh juice) is food. The only exception is milk. It is allowed on a protein day.
- 4. It is advisable to reduce the salt content in dishes.
- 5. The following methods of cooking should be preferred: boiling, stewing, baking.
- 6. It is necessary to completely exclude alcoholic beverages from the diet.
- 7. You should consume a maximum of 1500 calories per day, especially on a carbohydrate day.
- 8. You are allowed to have a snack of any fruit.
- hake (fillet) – 150 g;
- green beans (can be frozen) – 60 g;
- lemon – ½ piece;
- seasoning, salt - to taste.
- 1. Marinate the fish fillet for half an hour in a mixture of lemon juice, spices and salt.
- 2. Then put foil on a baking sheet, hake on it, and beans on the sides. Cover the top with foil.
- 3. Place in an oven preheated to 150 degrees for 30 minutes.
- 4. Decorate the finished dish with herbs.
- tomatoes – 6 pcs.;
- rice – 3 tbsp. spoons;
- carrots – 2 pcs.;
- onions – 2 pcs.;
- garlic – 3 cloves;
- vegetable broth – 300 ml.
- 1. Finely chop the onion and place in a frying pan.
- 2. When it is slightly fried, add chopped tomatoes, cover with a lid and simmer over low heat.
- 3. After the tomatoes have softened, add the sautéed carrots, rice, add broth and salt. Cook until the rice is ready.
- 4. Beat with a blender or rub through a sieve until smooth, add garlic, boil, stirring constantly.
- zucchini – 1 pc.;
- carrots – 1 pc.;
- spaghetti – 200 g;
- salt pepper.
- nuts – 100 g;
- yogurt (without additives) – 3 tbsp. l.;
Show all
Basic principles of the diet
With a separate food diet, you should eat only one type of food in portions every day. This will speed up your metabolism, and losing weight will not be stressful for the body.
The principle of the 90-day separate nutrition diet is to consistently repeat a cycle of 4 days. It is prohibited to change their sequence or make changes. During all three months, you must consume the following types of foods:
After this, the cycle repeats again. If at some point you have to stop the diet, then you need to start from the day on which you stopped.
Rules for separate meals
General rules of the 90-day diet:
Breakfast every day throughout the entire period consists of the same set of products, namely: a glass of still water room temperature with the addition of one teaspoon of honey and apple cider vinegar. After 30 minutes, you can eat several fruits or a glass of berries.
This diet is ideal for people with metabolic disorders or those who are overweight (more than 20 kg) and cannot lose it. It’s difficult to stick to it at first, so you should consult a doctor and tune in not only physically, but also psychologically, in order to avoid depression.
90-day split dietinvolves not only weight loss, but also the removal of harmful substances from the body.
Grocery list
All permitted products for each day are summarized in a table.
Protein days | Starchy days | Carbohydrate days | Vitamin days |
Legumes (soybeans, beans, chickpeas, lentils, peas) | Flour products (pasta, crackers, bread) | Fresh fruits |
|
Cereals (rice, buckwheat, pearl barley) | Cereals (buckwheat, barley, millet) | Juices (fruit or vegetable) |
|
Meat (lean pork, beef, turkey, rabbit) | |||
Seafood | Baking without eggs, milk or yeast | Dried fruits |
|
Dairy | Whole wheat bread | Liver or cake (for dinner) | Nuts, seeds (25 g) |
Vegetable broth (300 ml) | Chocolate (3-4 slices) | ||
Vegetables (except potatoes) | |||
Whole grain bread | |||
Meat broth (300 ml) |
All ingredients of one group can be combined with each other to make new ones. delicious dishes.
Sample menu for every day with recipes
To achieve results, it is important to follow the recommendations for diet menu for every day.
First day
It is necessary to eat foods high in protein. It is prohibited to eat two protein foods in one meal. For example, you cannot eat fish and eggs at lunch; broth must be present. The interval between lunch and dinner is at least four hours.
Second day
It is allowed to eat foods containing starch. The average break between meals is three hours.
The third day
A carbohydrate day includes eating cereals, pasta, large quantity chocolate. The break between meals should also be at least three hours.
Fourth day
Any fruits, juices, dried fruits are allowed. The break between breakfast, lunch and dinner must be at least two hours.
You need to eat vegetables and fruits throughout the day. They can be baked or made into salads and purees. Suitable drinks include fruit drinks, juices, and compotes. It is better to introduce dried fruits into your diet, which will suppress the feeling of hunger.
Menu
Several menu options are possible for one 4-day cycle.
The first option is presented in detail in the table.
The second version of the four-day cycle looks like this:
Recipes
Help you stick to this diet simple recipes.
Hake with green beans (protein day)
Cooking method:
Hake with green beans
Tomato puree soup with rice (starch day)
For preparation you will need:
Cooking method:
Tomato and rice soup
Spaghetti with vegetables (carbohydrate day)
For preparation you will need:
Cooking method: kiwi - 1 pc.;
Cooking method:
- 1. Cut all fruits into small cubes.
- 2. Chop the nuts into small pieces.
- 3. Place all ingredients in a deep plate and mix gently.
- 4. Season the salad with yogurt.
Fruit salad
Contraindications
The 90-day split diet is not suitable for everyone. There are a number of contraindications in which this method of losing weight is prohibited:
- diseases of the heart, liver, urinary system;
- diabetes;
- high cholesterol;
- problems with the digestive system;
- childhood and adolescence;
- pregnancy, breastfeeding period;
- allergies to foods that make up the diet;
- professional sports;
- weak immunity.
To achieve the maximum effect from separate nutrition, you should follow all the recommendations and add physical activity. After three months of the diet, you also need to exit it gradually: first, gradually increase the portions, and then introduce a full breakfast.
And a little about secrets...
The story of one of our readers, Inga Eremina:
I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.
But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.
And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...
Even in Ancient Greece and Rome, doctors were able to identify in what combinations and what food could benefit the human body, and in which, on the contrary, harm. It’s amazing, but the same product, eaten with different ingredients, can have radically different effects on both your health and your figure. Ra Separate meals for weight loss menu for the week, the food table is quite extensive, you can see it below.
However, for many years the principle of separate nutrition was not so precisely formulated. The correct compatibility of weight loss products was first introduced to society in 1928. This nutritional system was proposed by the American doctor Herbert Shelton. However, even then it was not appreciated - the method of separate nutrition gained particular popularity in the second half of the last century.
Principles of separate nutrition
So, Herbert Shelton began studying the compatibility of different products and divided them into several groups. Then he determined which foods could be combined with each other and which ones should not be combined.
Adhering to such a nutritional system is very simple, because today on the Internet you can find a lot different recipes, corresponding to the principle of the correct combination of products. However, you can create your own menu yourself. You just need to follow some rules.
1. Fish, meat and poultry.
Such products are allowed only in lean form - without fat. You can combine them with green and non-starchy vegetables. It is in this combination that liquidation occurs harmful properties animal proteins. In addition, these components help improve digestive processes and prevent the accumulation of bad cholesterol.
2. Legumes.
You can eat beans, peas, beans and lentils with green vegetables or vegetable oils.
3. Oils.
Only unrefined vegetable oils (unfried) are allowed.
4. Starchy vegetables.
Potato, green pea, pastas, sweet potatoes and breads can be combined with semi-starchy vegetables - radishes, radishes, turnips and rutabaga. These products should not be combined with fats of animal origin. You can afford wholemeal bread with a little olive oil, herbs and garlic, but this will be a separate dish. Dumplings with bread are strictly prohibited.
5. Tomatoes, sour fruits.
These products are best combined only with themselves and it is advisable to consume them about 15-20 minutes before a meal. It is especially important to follow this rule when eating melons or watermelons.
6. Non-starchy and green vegetables.
We are talking about parsley and dill, beets, radishes, herbs, celery, cucumbers, bell pepper, cabbage, carrots, etc. All this can be combined with a small amount of animal fats and vegetable oils.
7. Milk.
Think of milk solely as a separate food and not a drink. When it enters the stomach, the milk should curdle under the influence of sour juice. If other products are present in the stomach cavity, milk particles will begin to envelop them, completely isolating them from gastric juice. Until the curdled milk is digested, the food will remain unprocessed - the process of decay will begin.
8. Cottage cheese.
Like milk, cottage cheese is considered a separate independent food. It is a complete protein, so it can only be combined with green vegetables and dairy products.
9. Eggs.
Eggs are also an excellent source of protein. Combine them only with green vegetables.
10. Nuts.
Due to the presence of a large amount of easily digestible fats plant origin, this product will be useful on its own; it does not need to be supplemented with anything.
11. Mushrooms.
According to the principles of separate nutrition, mushrooms are a separate group of products. They can be combined with carbohydrates and proteins.
The entire system of separate nutrition is based on the fact that most food can be normally absorbed and digested by the body only when consumed separately. This assumption is based on certain data on physiological digestive processes. Proteins, fats and carbohydrates require special enzymes, which are often suppressed by “foreign” products. For example, fats can suppress the secretion of gastric juice and interfere with the proper digestion of protein foods, which can lead to fermentation and rotting in the intestines.
In addition, Shelton claims that for the complete digestion of rye, barley, oats, rice, buckwheat and other cereals, flour products and vegetables that contain a lot of carbohydrates (turnips, parsnips, potatoes), as well as high-carbohydrate fruits and sweets, you need an alkaline Wednesday.
Also, you should not mix alkaline and acidic foods. You can combine neutral foods with either acidic or alkaline foods.
Rules for those who decide to switch to separate meals
1. Eat only when you feel hungry.
You must learn to see the difference between appetite and hunger. Recognizing hunger is quite simple: choose a product that you don’t particularly like and think about whether you would eat it with pleasure now. Take, for example, a piece of stale bread. If you would not refuse to eat such a product, then you are really hungry. By eating according to this principle, the number of your meals will be reduced to one or two per day.
2. Don't drink while eating.
Drinking liquids should be stopped at least 10 minutes before meals. After a fruit snack, you can drink no earlier than half an hour later, after starchy foods - after 2 hours, after protein foods - after 4 hours.
3. Eat slowly.
Food should be chewed thoroughly, eaten slowly, enjoying every bite. Try to avoid snacking on the run as much as possible - the meal should be complete and take place in a calm environment. The longer you eat, the smaller the serving size you will be able to get enough of.
4. Rest before and after meals.
This is necessary so that the digestive system can fully carry out all its processes.
5. Don't discuss any problems at the table.
The emotional factor plays an important role in all aspects of human life. Eating is also no exception. During the meal, it is advisable to be in a good mood and discard all negative thoughts and emotions.
6. Don't overeat.
In order for the stomach to function fully, it must be filled to a maximum of 2/3.
7. Choose simple foods from several types of foods.
You need to eat the same type of food in one sitting - this is the essence of separate meals. It is advisable to give preference to products of local origin.
8. Control the temperature of the food you eat.
For our stomach, the most acceptable food is one that is no colder than room temperature and not so hot that you have to blow on a spoon.
9. Don't forget about raw plant foods.
Exactly half of everything you eat per day should be these foods, so feel free to stock up on fruits and vegetables in the supermarket or market!
10. Pay special attention to berries and fruits.
These foods should be consumed either as a separate meal (without combining them with anything else), or 20-30 minutes before the main meal.
11. Refuse or limit yourself in consuming certain foods.
You will have to stop loving refined sugar and dishes using it, sausages, smoked meats, pickles, mayonnaise, butter, margarine, tea, coffee, cocoa, carbonated sweet drinks, canned food and condensed milk.
The fact is that proteins are better broken down in an acidic environment, while an alkaline environment is suitable for carbohydrates, therefore, with separate meals, it is much easier for the stomach to digest food. If protein food enters the body along with carbohydrate food, it is not completely absorbed, since it needs more time. This leads to the accumulation of unprocessed substances and, as a result, extra pounds.
Separate meals, food compatibility chart: proteins, fats, carbohydrates
Diet course
The course of this diet is designed for 90 days. Its main principle is a separate power supply system. To ensure maximum effectiveness of this diet, its developers recommend certain combinations of foods that should be consumed throughout the day. The whole thing consists of four-day cycles, repeated throughout the course.
- 1 day - protein. Eat fermented milk and dairy products, chicken, meat (except lamb, as it is too fatty), fish, fresh vegetables, etc. A little wholemeal bread is also allowed.
- Day 2 - starchy day. This includes foods containing complex carbohydrates (legumes, various cereals, root vegetables, vegetables).
- Day 3 - carbohydrate. On this day you can eat flour products and baked goods without adding eggs or milk. For dinner you can have something sweet - ice cream, chocolate, etc.
- Day 4 - vitamin day. The menu for this day should include exclusively fruits, seeds, and nuts. You can also eat some vegetables.
The 90-day diet course includes 3 fasting days. They need to be arranged every 29 days. On such days, any solid food is excluded, you can only drink clean, still water. Before the fasting day there should be a vitamin one, and after - a protein one.
Adhering to such a diet, you need to eat according to a certain schedule. Your main meals (lunch and dinner) should be between 12.00 and 20.00. In the morning you need to eat as little as possible. It is advisable that these be fruits and various drinks containing a minimum of calories. Throughout the day you should drink at least two liters of clean water.
90 day separate food diet: menu for every day
In addition to fruit for breakfast and as a snack, on protein days you can eat these foods:
- – any meat except lamb (pork, beef, veal, turkey, chicken, rabbit, etc.);
- – any fish and seafood;
- – eggs (soft-boiled and hard-boiled, omelettes, etc.);
- – any dairy products, cottage cheese, cheese, etc.;
- – meat, fish, chicken or vegetable broth (it is advisable to drink it at lunch);
- – boiled, raw, baked and vegetable stew(except starch-containing);
- – legumes (beans, peas, corn, etc.);
- – various cereals;
- – some whole grain bread.
On starchy days allowed:
- any legumes;
- any cereals;
- all vegetables, including potatoes;
- vegetable broths;
- some whole grain bread.
On carb days you should eat:
- pasta, tortillas, crackers and other flour products;
- various cereals;
- spices, tomato sauce, any vegetables;
- baked goods that do not contain eggs, milk or yeast, pancakes, cookies;
- sweets (ice cream, chocolate, etc.).
Vitamin days allow the consumption of such products:
- any fruit;
- dried fruits (it is advisable to pre-soak them in water);
- seeds, nuts;
- juices (fruit and vegetable);
- any fresh vegetables.
Since this dietary course is well balanced, you can safely combine it with any physical activity. This will help you achieve maximum weight loss results. In addition, the 90-day diet includes vitamin and protein days, which is an ideal foundation for sports.
It won’t be difficult to create a separate meals diet for 10 days, the main thing is to start with the permitted foods.
The main postulate of separate nutrition, which is that when one type of food enters the body, enzymes supposedly break it down and utilize it faster, it has long been refuted by science. Digestion and the physiology of the stomach are designed for a variety of foods with fats, proteins and carbohydrates at the same time! If there is a lack of something, a metabolic disorder occurs, constipation and diarrhea, then gastritis, ulcers and even obesity, since the metabolic “program” in the body goes astray.
The works of Dr. medical sciences, Professor of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, Vasilevskaya L.S., as well as other doctors.
Separate nutrition reviews and results
There are different variations of diets based on the principles of separate nutrition. Many celebrities resort to this particular method of eating - some for the purpose of losing weight, and some simply to eat healthily for the body.
One way or another, there are very conflicting opinions about separate nutrition. Some experts in the field of nutrition are confident that all of the above principles are not true, since the human body is capable of simultaneously processing different nutrients. In addition, the human body has unique property get used to and adapt, which means he can normally perceive different combinations of products.
One thing is for sure: if you follow the rules of separate nutrition, wisely planning your daily menu (trying to make it as balanced as possible), you will undoubtedly achieve results in losing weight and bring many health benefits. However, such a diet can be harmful if you avoid certain foods. This is fraught with a deficiency of certain nutrients, vitamins and minerals, which can cause problems internal functions body.
Proper nutrition: menu for every day, list...
